Monday 11-23-15 Testing Day 6

Monday 11-23-15 Testing Day 6

CrossFit/ADP/Fitness:

A.
Take 25 min to build to a 1RM Deadlift
5@60%
4@65-70%
3@70-75%
2@75-80%
Singles @ 85,90,95,100+

When getting near your 1RM DO NOT REPEAT IT! Put slightly more weight on just to build a bit more confidence (and hit a new PR). You only have so many bullets in your gun and if you chose to use them up hitting a previous max then you may not have a bullet left for your new PR. Just sayin...
You can thank me when you're ringing the bell!

B.
2000m Row Time Trial.

Warm Up 300-500m focus on form, stroke length and how the body is feeling.

The goal for the 2k TT is to finish in the fastest amount of time possible. This is a great test for testing aerobic capacity & mental toughness

We have done 2k row's in the past so you should have an idea of a previous time. Planning ahead and deciding if you can beat that time will take a few calculations.

Make sure your monitor is set to split and have your Avg. split time on it as well. If your goal is to row a sub 7min 2k then you need to make sure that your average split for the entire 2k is 1:44.3/500 so that you can end up with a time of 6:57. If your split is 1:46/500 your time will end up @ 7:04 for 2k.

This is a great mental challenge for individuals who are competitive with themselves because if you want to beat your previous time you'll need to go deep into the pain cave. The last time I did a 2k TT I had my eyes shut for the better part of the last 500m and thought I was either going to pass out or vomit or both...

Take some time to figure out what kind of splits you can keep for the distance. It's easier to maintain a pace throughout then to try and make up time in the end. Happy 2k TT!